A nutritionist’s guide to packing the perfect healthy lunch

Julie Montagu, a nutritionist, holistic health counsellor and yoga instructor, gives us a lesson on everything from healthy lunches to planning packed meals for the week ahead.

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Julie Montagu, also known as The Flexi Foodie, advises that as long as you’re using whole “real” foods, your meal should be healthy.

“I say stick to five to seven whole ingredients and make a wrap or a salad from just those ingredients,” Montagu says. “Simple, easy to make especially for a healthy lunch!”

Image: Instagram.com/julie.montagu

“I’m a big fan of my [Bfree] wrap using a quinoa and chia seed, gluten-free wrap, because you’re nourishing your body and skin with some great foods,” explains Montagu, before adding that avocado, white beans and red cabbage are her go-to ingredients to pair with the wrap.

Image: Instagram.com/julie.montagu

How should we be prepping for the week ahead? Montagu advises us to begin with only five to seven whole food ingredients.

“Head to the shops on Sunday and get those ingredients and then start to make and create, freeze and store and you are then ready for the week,” she explains.

“Don’t over complicate it — just start creating by simply using those five to seven ingredients as your base.” Whether it be a salad, a sandwich or soup, these ingredients can give you a simple starting point that’s easy to throw together quickly.

Image: Instagram.com/julie.montagu

Montagu explains that while using avocado as a moisturiser is a great way to refresh tired skin, “eating avocados is a much more delicious way to enjoy them!”

“Avocados are great because they contain both poly and monounsaturated fats, both of which protect your skin. These tasty fruits are also bursting with antioxidants, such as lutein, vitamin C and vitamin E,” making them the perfect addition to any lunch.

Image: Instagram.com/julie.montagu

Montagu lists her favourite meals as “curried cauliflower and chickpea wrap, veggie lasagne, veggie soup and veggie chilli,” after confirming that lunch is in fact a vital component of each of our daily routines, providing that much-needed energy boost by raising our blood sugar.

Image: Instagram.com/julie.montagu

She explains that when we’ve had a bad day, we are more likely to eat junk food, adding that, “not knowing how our day is going to play out, how much energy we’ve depleted and how exhausted we might feel in the evening,” only contributes to the cycle.

“So if we have something healthy and good ready to go in the freezer that we can pop out, not only will our moods improve, but we then feel much better after eating these good for us sorts of meals,” she concludes.